| 1 | Big ropes floor sweepers x 25 25 Plate OH lunge walk x 20 |
} | 3x |
| 2 | Single arm landmine press on 1 knee x 10/10 DB transfer squat x 24 |
} | 3x |
| 3 | 14/20 D-Ball frog hops x length Incline prone DB row x 15 |
} | 3x |
| 4 | Incline 15 (no power) run x 40sec Parallette pushups x 20 |
} | 4x |
| 5 | PVC hip hinges x 15 D-Ball alt leg sit-up kicks x 20 |
} | 3x |
| 6 | TRX 3 way rows x 8 1 DB split lunge on pad x 12/12 |
} | 3x |
| 7 | Mace hammer hits x 20 50 MB front rack walk x D+B |
} | 3x |
| 8 | *BONUS* Bicep Blasters 15-30-60 | } | 1x |